Halloween is approaching, and maybe you plan to run a race in costume, or at least put in some extra miles to run off those candy calories. In honor of the holiday, today’s column features a grab bag of tricks and treats, some of what is good and what is not so good regarding running and runners. Enjoy, and yes, hauling your young children around in a wagon for trick-or-treat does count as strength training.

Treat. Chocolate is pretty great, and is one of the reasons trick-or-treat is so popular; it tastes delicious and you feel good after eating it. Running is also great, and many runners experience a sense of calm and optimism at a certain point during or after a long run, known as a ‘runner’s high.’ It turns out that eating chocolate and a runner’s high are related, and both center on the chemical anandamide, sometimes referred to as the ‘bliss’ molecule. Anandamide is defined as a naturally occurring cannabinoid compound of the mammal brain which is released in response to pain, and is also found in small amounts in cocoa. A 2004 study published in the journal Neuroreport found very high levels of this compound in runners and cyclists who had exercised at 70-80% heart rate for 45 minutes. Researchers believe that the physical stress of exercise activated the compound and suggested that exercise such as running might also play a role in reducing chronic pain in some individuals. Just in case you needed any more reasons to run or eat chocolate.

Trick. Dear faster runner, you finished the race five, ten or however many minutes ago, which is great. Unlike many runners who count the second loop around the food table as a cool-down, you plan a cool down run after the race, which is admirable. But, for whatever reason, be it lack of knowledge of the area or lack of imagination, you have decided to run the race course in the opposite direction for your cool-down, passing many other runners who are still on the course, still making their way to the finish. You might also gamely shout ‘you’re almost there’ to encourage these runners who haven’t finished yet and perhaps have been glared at in response. Here’s why: every one of those runners would also like to be done with the race, and even though they are slower, they are also giving everything they can to make it to the finish. So please, be considerate of their suffering and run your cool down in a different direction.

Treat. This gives new meaning to the phrase ‘move it or lose it.’ According to an Oct. 23 study published in the medical journal Neurology, exercise may protect your brain from age-related brain shrinking better than engaging in mental or social activities. The study performed MRI scans on 638 individuals at age 73, then again at age 76. Those individuals who reported participating in more physical activity experienced less brain shrinkage than those who reported minimal exercise. The study did not show any real benefit to participating in mental or social activities as far as brain shrinkage was concerned. But just in case, planning a group run will safely cover all bases.

Trick. In some circles, there seems to be a longing for the good old days of running. Back then only the most disciplined and toughest were runners, racking up 75 to 100 miles a week, and running races that were so small, popsicle sticks were given out at the end to indicate finish positions. Like viewing most things through rose-colored glasses, we can easily forget what wasn’t so good about the old days, such as women not being allowed to race long distances. Running has changed, and races have become much more inclusive and open to anyone willing to pin on a bib and give it a try. Overall, this is a good thing, particularly in this age of obesity-related health problems. It’s true that some races around the country have become huge and resemble more of a party than a race, but you can still find plenty of smaller races where competition is the main focus. And unlike the ‘good’ old days, now for both men and women, wherever you are in the pack and whatever your motivation is to run, there’s room for you as well.

Running Notes

A short drive brings you to the Fall Challenge 5K at YMCA Camp Lincoln in Kingston on Nov. 3 and on Nov. 4, the All Women and One Lucky Guy Half Marathon in Newburyport, Mass., the Cider Mash 5K Orchard Run in Amesbury, Mass., and the Noble Youth Soccer 5K in Berwick, Maine.

Nancy Eckerson writes about running for Foster’s Sunday Citizen. You can reach her at nerunner1@comcast.net.